Band Workouts

Standing Kickbacks

• Stand in front of a wall, countertop, or chair for balance with feet shoulder-width apart.

• Place mini band band right above your ankles.
• Lift your right leg behind you, keeping the leg straight. Remember to squeeze your glutes as you lift.
• Lower your right leg, and repeat the motion ten times. Switch sides and repeat.
• Try to do 3-4 sets per day.

*Variation: you can also do these while lifting your legs to the side. This will hit your abductors.

Lateral Side Step

• Place your mini band just above your ankles.

• Stand with your feet shoulder-width apart and bend your knees.
• Step out to the right, then bring left foot to right, and side step so you’re feeling the resistance.
• After 10 steps, switch directions and start with your left foot.
• Stay as low as you can the entire time! Aim for 3-4 sets of 10 per side.

Because I’m always short on time, I love exercises that target more than one muscle group at once. These bottom three are brilliant for hitting abs and legs/glutes.

Plank Kickback

• Place your mini band around your thighs (just above the knee), and get into a plank position.

• Lift your right leg, keeping your leg straight, as high as you can.
• Lower your right leg, and repeat the motion ten times. Switch sides and repeat!
• Try to get 3-4 sets in.

Glute Bridge Hold

• Place your mini band just above your knees, and lie on your back with your knees bent.

• Lift your hips, squeeze glutes, and hold.
• Lower your hips and repeat the motion.
• Try to do 3-4 sets of 20 reps each. For extra credit have your legs raised onto something like a low coffee table. You’ll feel the burn even more!

Bicycle Ab Crunches

• Place your mini band around your feet.

• Lie on the floor and place your hands behind your head while simultaneously lifting your upper back and legs from the ground.
• Bicycle your legs back and forth to mimic a pedaling motion while pulling in abs and turning your elbows to face the leg with the bent knee.
• Do as many as you can till you burn out completely. Then repeat 2 more times!

Thanks to dynaprodirect.com where I grabbed these images and moves from! They have a bunch more on their site that are awesome. I’m currently loving this resistance band  (super challenging) But if you’re just starting out or want different levels, you might like a set of bands like THESE BANDS that come with a variety of resistance levels so you can work your way up.

Happy banding! 🙂

Xo, Jenna

PS: Here some YouTube videos that have great band moves as well: